Cross Country 2008

  • October 2019
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Phase: Cross Country

Microcycle #

C

Dates

Event Group

9/08 - 9/14

Cross Country

Theme for week: Notes: Monday Recovery Run, strides, drills, plyos 6:15 AM Women:

50 to 70 min, 3-4 strides, drills, plyos

Men:

60 to 80 min, 3-4 strides, drills, plyos

400/800: w/u 10-12 Townhouse Hills cool-down

Tuesday Ashmun Bay Tempo 6:15 AM Women: w/u 15 to 20 min 3-4 times 2 laps @ Ashmund Bay c/d 15 to 20 min Men: w/u 15 to 20 min 4-5 times 2 laps @ Ashmun Bay c/d 15 to 20 min 400/800: w/u 4-5x 1 lap at Ashmun Bay R=5minutes c/d

Women:

50 to 70min

Men:

60 to 80min

400/800: 30 to 40 minutes

50 to 70 min, 3-4 strides, drills, plyos

Men:

60 to 80 min, 3-4 strides, drills, plyos

400/800: 35minutes finish with tempo

Saturday Long Run

Women: warm-up 15 to 20min 30 to 40minutes of Mission Hills c/d 15 to 20 min Men: warm-up 15 to 20min 30 to 40minutes of Mission Hills c/d 15 to 20 min 400/800: 4 to 5 Mission Hills

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Women:

70 to 90min

Men:

90 to 110min

400/800: 55 to 65 minutes

Daily Load Intensity Hard Medium Easy

Sunday Off, easy, or alternate activity Bike, swim, or easy run.

Women:

Friday Mission Hills

Thursday Recovery On Your own

Wednesday Recovery Run, strides, drills, plyos 6:15 AM

Post-Workout Comments Rest Later in season E M H or E M H

X X X X X X X

E M H M E H

Phase: Cross Country

Microcycle #

C

Dates

Event Group

9/15 - 9/21

Cross Country

Theme for week: Notes: Monday Recovery Run, strides, drills, plyos 6:15 AM Women:

50 to 70 min, 3-4 strides, drills, plyos

Men:

60 to 80 min, 3-4 strides, drills, plyos

400/800: w/u 10-12 Townhouse Hills cool-down

Thursday Recovery On Your own Women:

50 to 70min

Men:

60 to 80min

400/800: 30 to 40 minutes

Tuesday Ashmun Bay Tempo 6:15 AM Women: w/u 15 to 20 min 3-2-1 (laps at Ashmun Bay) R=3min after each Pace to be controlled, more to follow tomorrow c/d 15 to 20 min Men: w/u 15 to 20 min 4-3-2-1 (laps at Ashmun Bay) R=3min after each Pace to be controlled, more to follow tomorrow c/d 15 to 20 min 400/800: w/u 4-5x 1 lap at Ashmun Bay R=5minutes c/d Friday TownHouse Loop (Hilly Tempo!) Women: warm-up 15 to 20min 4-5xTownhouse Loop R=3min c/d 15 to 20 min Men: warm-up 15 to 20min 6xTownhouse Loop R=3min c/d 15 to 20 min 400/800: 4-5x Townhouse Loop R=5min Daily Load Intensity Hard Medium Easy

Sunday Off, easy, or alternate activity Bike, swim, or easy run.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Wednesday Recovery Run, strides, drills, plyos 6:15 AM Women:

50 to 70 min, 3-4 strides, drills, plyos

Men:

60 to 80 min, 3-4 strides, drills, plyos

400/800: 35minutes finish with tempo

Saturday Long Run

Women:

70 to 90min

Men:

90 to 110min

400/800: 55 to 65 minutes Post-Workout Comments

Rest Later in season E M H or E M H

X X X X X X X

E M H M E H

Phase: Cross Country

Microcycle #

C

Dates

9/22 - 9/28

Event Group

Cross Country

Theme for week: Notes: Monday Recovery Run, strides, drills, plyos 6:15 AM Women:

50 to 70 min, 3-4 strides, drills, plyos

Men:

60 to 80 min, 3-4 strides, drills, plyos

400/800: w/u 10-12 Townhouse Hills cool-down

Thursday Recovery

Tuesday Brady Park Pyramid 6:15 AM Women: w/u 15 to 20 min Distance Pyramid (min hard/1 min easy after each) 1-2-3-4-3-2-1-2-3-4 R=1min after each c/d 15 to 20 min Men: w/u 15 to 20 min Distance Pyramid (min hard/1 min easy after each) 1-2-3-4-5-4-3-2-1-2-3-4-5 R=1min after each c/d 15 to 20 min 400/800: w/u 1-2-3-3-2-1-2-3-3-2-1 R=1min after each c/d Friday Preview Course

Wednesday Recovery Run, strides, drills, plyos 6:15 AM Women:

50 to 70 min, 3-4 strides, drills, plyos

Men:

60 to 80 min, 3-4 strides, drills, plyos

400/800: 35minutes finish with tempo

Saturday Roy Griak Invitational

On Your own Women:

50 to 70min

Men:

60 to 80min

400/800: 30 to 40 minutes

Sunday Long Run

Women:

70 to 90min

Men:

90 to 110min

400/800: 55 to 65 minutes

Women: preview course: then 4-5 strides from team starting box

Women: w/u 15 minutes, drills, strides 9:45 CST race time Men: c/d 15 to 30minutes preview course: then 4-5 strides from team starting box. Men: w/u 15 minutes, drills, strides 11:20am CST Race Time 400/800: workout TBA c/d 15 to 30minutes Daily Load Intensity Post-Workout Comments Hard Medium Easy Rest Later in season Monday E E X Tuesday M M X Wednesday X H or H Thursday E M X Friday M E X Saturday H H X Sunday X

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